2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week two, day 7, the long run

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For the middle distances, long runs are an important weekly ritual. Longs runs help build endurance and also are a mental breaks from the regular workouts.

20151212-ROSA0028.jpgFinal preparations for the race, photo by Justin Britton

Make sure that you get your long run in each week. Run it with friends, and find parks, trails, and vary the courses, as variety is good for your body and spirit.

Sunday, January 28, 2017: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 2, the beginning of track season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy, cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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